Since I'm not competing again 'till September I decided to hop back on a bench program with a lot of volume that I've made some good progress with in the past, it's just a lot of heavy reps that I'm not really used to, so I have to make sure I don't get lazy with my warmup/prehab work.
Warmup: 100 band pull aparts Bench: bar x10 135x10 225x10 1st working set: 260x8 (60%) 325x6 (75%) 345x4x5 (80%) 325x5 (75%)
The first couple weeks of this program aren't that tough, but a few weeks in it really picks up and the last couple weeks are really, really tough. I think all of the extra volume and the reps at 90%+ will really help me.
Facepulls 3x25 Front Raise 4x10 Side Raise 4x10
Shrugs 100 light reps.
I'm really looking forward to seeing the results of this program. Hopefully we'll see a big PR in 9 weeks.
